Monday: 5.83 miles (8:50), 3.41 miles (9:08). 2 mile warmup followed by 6 x (2:00@7:20 + 2:00@easy), Cooldown. Second run easy miles at Brixx. The fast intervals felt good in the afternoon.
Tuesday: 4 miles (9:31).
Wednesday: 2 miles (9:31). Terrible sinus headache, so just ran 2 miles on the hotel treadmill after flying to Detroit.
Thursday: 6.24 miles (8:21), 1 mile (11:09). Detroit Turkey Trot 10K. I didn't get a warmup in, so ran the first 3 miles at 8:44, 9:03, 8:51. Then I went for the big negative split with the next 3 miles at 7:58, 7:56, 7:58 with the last .24 miles at a pace of 6:27.
Friday: 3 miles (9:31). With over 7 miles of walking in downtown Detroit, just ran a few miles on the treadmill.
Saturday: 6 miles (8:09). Back home in DCP. After a 2 mile warmup, I ran miles at 7:47, 7:49, 7:37, 7:41. Felt good to open up the pace. That is the pace I want for the London Marathon in April.
Sunday: 12 miles (8:26). 2 x (2@easy + 2@sub 8:00) + 2 x (1@easy + 1@sub 8:00). A nice solid run at Shelby Bottoms.
Total Miles: 43.5. Traveling always seems to interfere with my training as I don't get in the miles when away from home. But this week had 13 sub 8:00 miles. I think that's the most sub 8:00 miles in one week since September 2015 when I was in prime training mode for Berlin.
Sunday, November 27, 2016
Monday, November 21, 2016
November 14 - November 20 Training
Monday: 6 miles (9:42). They extended the road in Fountain Brooke to phase 2, so now it is a 2.1 mile loop if I run all the streets in Fountain Brooke. This is a nice rolling hill route, very tough on easy runs.
Tuesday: 8 miles (9:30). Easy miles with 20s pickup per mile in Fountain Brooke. Today I received the Normatec Leg Compression Recovery System. Below in the picture is Lebron James using it. Using this after workouts and long runs should speed recovery. It will be interesting to see how this affects my recovery over the next 4-5 months training for London.
Wednesday: 9 miles (8:53). Treadmill workout, 2@6.3 mph, 2@7.1 mph, 2@6.5 mph, 2@7.5 mph, 1@6.3 mph. Felt pretty good for only being 4 days after a marathon.
Thursday: 3 miles (9:49), 4 miles (9:31).
Friday: 5 miles (9:31).
Saturday: 10 miles (9:09). Ran 10 miles right at the 4 hour marathon pace. Rodney joined me for half of the run on his 400th day of his run streak! 50 degrees out felt pretty good.
Sunday: 5 miles (9:22).
Total Miles: 50.0. A decent week with 50 miles when you consider I am coming off back to back weeks with a marathon. My coach will be gradually increasing the speed workouts in the upcoming weeks as I work towards a goal of 3:25 in London on April 23. That means I need to be sub 7:50 for an entire marathon, compared with a 7:53 pace with my 3:26:48 BQ. That won't be easy, but with hard work it can be obtained. Just watch!
Tuesday: 8 miles (9:30). Easy miles with 20s pickup per mile in Fountain Brooke. Today I received the Normatec Leg Compression Recovery System. Below in the picture is Lebron James using it. Using this after workouts and long runs should speed recovery. It will be interesting to see how this affects my recovery over the next 4-5 months training for London.
Wednesday: 9 miles (8:53). Treadmill workout, 2@6.3 mph, 2@7.1 mph, 2@6.5 mph, 2@7.5 mph, 1@6.3 mph. Felt pretty good for only being 4 days after a marathon.
Thursday: 3 miles (9:49), 4 miles (9:31).
Friday: 5 miles (9:31).
Saturday: 10 miles (9:09). Ran 10 miles right at the 4 hour marathon pace. Rodney joined me for half of the run on his 400th day of his run streak! 50 degrees out felt pretty good.
Sunday: 5 miles (9:22).
Total Miles: 50.0. A decent week with 50 miles when you consider I am coming off back to back weeks with a marathon. My coach will be gradually increasing the speed workouts in the upcoming weeks as I work towards a goal of 3:25 in London on April 23. That means I need to be sub 7:50 for an entire marathon, compared with a 7:53 pace with my 3:26:48 BQ. That won't be easy, but with hard work it can be obtained. Just watch!
Sunday, November 13, 2016
November 7 - November 13 Training
Monday: 2 miles (11:30). 2 miles of post marathon recovery on the treadmill before flying back to Nashville.
Tuesday: 3 miles (10:31). Taking it easy.
Wednesday: 3 miles (10:00). Still going pretty slow.
Thursday: 5 miles (9:21). Legs finally felt a little better today.
Friday: 3 miles (10:37). Practicing my Tunnel Hill Pace. Hoping to go 26.2 out of the 50 miles tomorrow in Vienna, IL.
Saturday: 26.6 miles (11:49). Ran the southern route of the Tunnel Hill 50 miler. That is all I had planned to do since I ran NYC Marathon 6 days earlier. Felt the same right leg adductor soreness after about 10 miles that I felt last Sunday.
Sunday: 3 miles (9:57). Legs felt pretty good considering I ran a marathon yesterday.
Total Miles: 45.6 miles. I should have an easy couple weeks coming up where I start to build my mileage base and then prepare for a long training cycle to get back the sub 8:00 speed that will be necessary for London on April.
Tuesday: 3 miles (10:31). Taking it easy.
Wednesday: 3 miles (10:00). Still going pretty slow.
Thursday: 5 miles (9:21). Legs finally felt a little better today.
Friday: 3 miles (10:37). Practicing my Tunnel Hill Pace. Hoping to go 26.2 out of the 50 miles tomorrow in Vienna, IL.
Saturday: 26.6 miles (11:49). Ran the southern route of the Tunnel Hill 50 miler. That is all I had planned to do since I ran NYC Marathon 6 days earlier. Felt the same right leg adductor soreness after about 10 miles that I felt last Sunday.
Sunday: 3 miles (9:57). Legs felt pretty good considering I ran a marathon yesterday.
Total Miles: 45.6 miles. I should have an easy couple weeks coming up where I start to build my mileage base and then prepare for a long training cycle to get back the sub 8:00 speed that will be necessary for London on April.
Tuesday, November 8, 2016
October 31 - November 6 Training
Monday: 3 miles (9:51). I even though some pickups in there and still felt so sluggish I could barely keep it under a 10:00 pace. Makes me wonder how I can run a marathon in 6 days.
Tuesday: 8 miles (8:54). Workout: 1@warmup, 2@9:00, 1/4@slow, 2@8:40, 1/4@slow, 2@8:20, cooldown. I felt sluggish again at the beginning and felt like I had to work some to hit the 2 miles @ 9:00. But the further I got into the run, the better I felt and had to pull back some on the 2@8:20 to keep from overshooting the pace. All easy running until Sunday now.
Wednesday: 5 miles (9:53). Sluggish taper run.
Thursday: 4 miles (9:22). Nice and easy, didn't feel too bad out there today.
Friday: 3 miles (9:31). Treadmill run in New York City. After walking 2 miles back to the hotel from the expo, I really didn't want to walk another 20 minutes to run outdoors at Central Park, so opted for the treadmill.
Saturday: 2 miles (10:00). A quick 2 miler on the hotel treadmill.
Sunday: 26.42 miles (11:05). New York City Marathon. Going into this race, I was targeting to run 4:15-4:30. I really have not had any outdoor training runs in the past 4 1/2 months. The only outdoor runs in that time frame over the half marathon distance were marathons (Grandmas and Nashville Greenway). Nothing exposes a lack of training like the marathon. I felt really good the first 10 miles, right on target for 4:15-4:20 and then my right leg started hurting. So after 11 miles, I started working in a 30 second walk break every 1/2 mile. But by mile 20, it hurt just to walk. I walked most of mile 23, but realized it actually hurt a little bit less to run a 12-13 minute pace than it did to walk. So it was walk/run until the finish, which was officially 4:57. Ouch! I've gained a new respect for those marathoners who consistently go out and run 5+ hour marathons. That takes a lot of courage and determination to be out there that long. Going in to 2016, all of my marathons were under 4 hours. At Disney World in January, I lost that record when I slipped to a 4:03 marathon. That actually took the pressure off of thinking I had to run every marathon under 4 hours. An the Nashville Greenway Marathon came in at around 4:25 5 weeks ago before slipping to 4:57 at New York. But I needed to finish since this was my 3rd of the 6 majors. My goal is to run the 6 majors and collect the special medal you get for running all of the Majors. I've completed Boston, Berlin, and New York City. In April of 2017 I will run London, followed by Chicago in the fall of 2017. That will leave Tokyo as the final major marathon, which I am tentatively planning for February of 2019.
Total Miles: 51.4.
Tuesday: 8 miles (8:54). Workout: 1@warmup, 2@9:00, 1/4@slow, 2@8:40, 1/4@slow, 2@8:20, cooldown. I felt sluggish again at the beginning and felt like I had to work some to hit the 2 miles @ 9:00. But the further I got into the run, the better I felt and had to pull back some on the 2@8:20 to keep from overshooting the pace. All easy running until Sunday now.
Wednesday: 5 miles (9:53). Sluggish taper run.
Thursday: 4 miles (9:22). Nice and easy, didn't feel too bad out there today.
Friday: 3 miles (9:31). Treadmill run in New York City. After walking 2 miles back to the hotel from the expo, I really didn't want to walk another 20 minutes to run outdoors at Central Park, so opted for the treadmill.
Saturday: 2 miles (10:00). A quick 2 miler on the hotel treadmill.
Sunday: 26.42 miles (11:05). New York City Marathon. Going into this race, I was targeting to run 4:15-4:30. I really have not had any outdoor training runs in the past 4 1/2 months. The only outdoor runs in that time frame over the half marathon distance were marathons (Grandmas and Nashville Greenway). Nothing exposes a lack of training like the marathon. I felt really good the first 10 miles, right on target for 4:15-4:20 and then my right leg started hurting. So after 11 miles, I started working in a 30 second walk break every 1/2 mile. But by mile 20, it hurt just to walk. I walked most of mile 23, but realized it actually hurt a little bit less to run a 12-13 minute pace than it did to walk. So it was walk/run until the finish, which was officially 4:57. Ouch! I've gained a new respect for those marathoners who consistently go out and run 5+ hour marathons. That takes a lot of courage and determination to be out there that long. Going in to 2016, all of my marathons were under 4 hours. At Disney World in January, I lost that record when I slipped to a 4:03 marathon. That actually took the pressure off of thinking I had to run every marathon under 4 hours. An the Nashville Greenway Marathon came in at around 4:25 5 weeks ago before slipping to 4:57 at New York. But I needed to finish since this was my 3rd of the 6 majors. My goal is to run the 6 majors and collect the special medal you get for running all of the Majors. I've completed Boston, Berlin, and New York City. In April of 2017 I will run London, followed by Chicago in the fall of 2017. That will leave Tokyo as the final major marathon, which I am tentatively planning for February of 2019.
Total Miles: 51.4.
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